Onion vs potato: which is healthier?
Onion is more nutrient-dense, scoring 63/100 against 57/100 for potato. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Onion
40 kcal per 100 g. 1 medium onion: 110 g
Higher scorePotato
93 kcal per 100 g. 1 medium, baked: 173 g
Which to pick for your goal
- Fewer caloriesOnion40 vs 93 kcal per 100 g
- More proteinPotato1.1 vs 2.5 g per 100 g
- More fiberPotato1.7 vs 2.2 g per 100 g
- Less sugarPotato4.2 vs 1.2 g per 100 g
- More potassiumPotato146 vs 535 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Onion, 100 g | Potato, 100 g | Onion, 110 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 40 kcal | 93 kcal | 44 kcal | 161 kcal |
| Protein | 1.1 g | 2.5 g | 1.2 g | 4.3 g |
| Carbohydrates | 9.3 g | 21 g | 10 g | 37 g |
| Sugars | 4.2 g | 1.2 g | 4.7 g | 2 g |
| Fiber | 1.7 g | 2.2 g | 1.9 g | 3.8 g |
| Fat | 0.1 g | 0.1 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 7.4 mg | 9.6 mg | 8.1 mg | 17 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 1.7 µg |
| Potassium | 146 mg | 535 mg | 161 mg | 926 mg |
| Iron | 0.2 mg | 1.1 mg | 0.2 mg | 1.9 mg |
| Calcium | 23 mg | 15 mg | 25 mg | 26 mg |
| Magnesium | 10 mg | 28 mg | 11 mg | 48 mg |
| Sodium | 4 mg | 10 mg | 4.4 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.